Cathe Live Review: Total Body Tone Up (#80)
Total Body Tone Up is another excellent and challenging total body strength workout that I loved. This is a really effective routine that has no dread factor and works all of the muscle groups very well.
The workout consists of alternating groups of lower and upper body exercises. There are seven groups in total and each group contains pairs of exercises that you then repeat before moving on to another pair of exercises. I liked this format as there is not as much repetition as with many of Cathe’s strength workouts and it keeps things more interesting. This whole workout is pretty metabolic and I was pretty sweaty by the end, as you are moving quite quickly from one thing to the next. In addition, many of the lower body moves also incorporate the upper body and move at quite a fast pace so it keeps that heart rate nicely elevated.
All of the exercises are generally between 8 and 16 reps, although sometimes you decrease the reps on the second set and sometimes you don’t. The rep patterns also sometimes vary between sets so again it keeps you focused. Cathe used moderate weights and I increased on several of the exercises both for upper and lower body. This is definitely one to have a notebook handy to write down what weights work best, as the further you get into the workout the more fatigued your muscles become. For example, I was wondering about using 12# dumbbells for the lying tricep extensions but was actually glad I stuck with 10’s, as by the second set I was really feeling these.
The lower body exercises are a mix of straight forward strength training, like squats, with more metabolic compound moves, such as, sumo squats / upright rows and rear lunges with bicep curls. These were not too high rep and I found these less challenging than the upper body but were great for keeping the heart rate higher.
The workout ends with a fairly challenging core section on the mat. I found this worked my core really well and from all angles, as you are doing a really good mix of different moves, including side planks, oblique moves, sit-ups, crunches, leg chasers and planks.
Overall, this is a fantastic and enjoyable total body strength workout that will hit every muscle group.
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The Workout
Total Body Tone Up is a pure strength total body workout that consists of seven groups of exercises for upper and lower body. The routine ends with a core section on the floor.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Total Body Tone Up is 54 minutes long and originally aired on 17th December 2015 (#80). The workout starts with a 7 minute warm-up, before a quick water break and then moving into the first group of lower body exercises. The step, with three risers, is set up horizontally in front of you at the start of the workout and is only used as a weight bench for upper body.
Lower Body
Squats – two 15# Dbs (I used 20’s) - 16 reps
Static lunges – one 15# Db (I used 1x 20) - 16 reps each side
Squats – two 15# Dbs (I used 20’s) - 8 reps
Static lunges – one 15# Db (I used 1x 20) - 8 reps each side
Upper Body
Bicep curls – two 12# Dbs (I used 15’s) - 12 reps
Overhead tricep extensions – two 12# Dbs - 12 reps
Bicep curls – two 12# Dbs (I used 15’s) - 10 reps
Overhead tricep extensions – two 12# Dbs - 10 reps
Push-ups – mat – 12 reps
Tricep dips – step – 24 reps
Push-ups – mat – 10 reps
Tricep dips – step – 16 reps
Lower Body
Alternating rear lunge & hammer curls – two 10# Dbs (I used 12’s) – 8 sets (2 curls) & 4 sets (3 curls)
Plie squats & upright rows – two 12# Dbs - 12 reps
Alternating rear lunge & hammer curls – two 10# Dbs (I used 12’s) – 4 sets (3 curls)
Plie squats & upright rows – two 12# Dbs - 12 reps
Walking lunges & plie hops – 8 sets & 8 plie hops (only at end)
Upper Body
Chest flys (knees raised) – two 15# Dbs (I used 20’s) & step - 12 reps
Pullovers – two 15# Dbs & step – 2x 4/4 count & 10x singles
Chest flys (knees raised) – two 15# Dbs (I used 20’s) & step - 14 reps
Pullovers – two 15# Dbs & step – 1x 4/4 count & 12x singles
Front raise – one 12# Db (I used 1x 15) - 16 reps
Lateral raises – two 5# Dbs – 16 reps
Front raise – one 12# Db (I used 1x 15) - 12 reps
Lateral raises – two 5# Dbs – 16 reps
Lower Body
Alternating crossback lunges – one 15# Db – 6x 3 pulses & 10x singles
1 Arm clean & press (squat w db at shoulder, pivot & stand w 1 arm O/H press) – one 10# Db (I used 1x 12) – 12 reps each side
Alternating crossback lunges – one 15# Db – 4x 15 pulses, 2x 7 pulses, 4x 3 pulses & 4x singles
1 Arm clean & press – one 10# Db (I used 1x 12) – 12 reps each side
Upper Body
Concentration curls – one 15# Db & step - 16 reps each side
Lying tricep extensions – two 8# Dbs (I used 10’s) & step – 4x 2/2, 5x 2 partials, 1x 6 partials
Concentration curls – one 15# Db & step - 16 reps each side
Lying tricep extensions – two 8# Dbs (I used 10’s) & step – 4x 2/2, 2x 6 partials & 8x singles
Lower Body
Alternating forward diagonal lunges – two 10# dbs (I used 12’s) - 16 reps
Alternating side lunges – two 10# dbs (I used 12’s)- 16 reps
Alternating forward diagonal lunges – two 10# dbs (I used 12’s) - 16 reps
Alternating side lunges – two 10# dbs (I used 12’s)- 16 reps
Core on the mat at 44 minutes
Side plank hip lifts – mat - 16 reps
Seated 1 arm V-Ups (lying on side of one cheek, raise & lower straight legs towards 1 arm) – mat – 16 reps
Side plank hip lifts – mat - 12 reps
Seated 1 arm V-Ups – mat – 12 reps
Repeat all of the above moves on other side
Butterfly sit-ups (soles of feet together) – mat- 12 reps
Reverse crunches – mat – 32 reps
Leg chasers – mat – 16 reps
Reverse crunches – mat – 32 reps
Leg chasers – mat – 20 reps
Elbow plank hold / lift 1 leg & opposite arm – mat
The workout ends with a 2 minute cool down and stretch. I added on a few extra stretches for upper body at the end.
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If you liked this workout, check out my review of Cathe Live: Total Body Toning (#201) – HERE.
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